Tips to prevent injuries when running in the summer

Choosing specialized shoes and socks, stretching, drinking enough water, and limiting the heat can reduce the risk of injury when running on summer days.

Summer is the perfect time to lace up your running shoes. This sport helps you sweat a lot, exercise your heart and breathing. However, jogging for fun or running a marathon, if not done properly, can pose some risk of injury. Here are some tips to help everyone run healthy and safely on hot days.

Choose the right shoes : Old, worn out or too-tight shoes can lead to problems like ankle sprains, achilles tendonitis, and even stress fractures. People should choose running shoes that fit their feet well, don’t pinch the toes, and have a soft, lightweight sole. Shoes should be replaced after running more than 500 km or when they start to show signs of wear.

Complete stretching : Stretching before and after running helps prevent injuries. Stretching warms up the muscles and improves range of motion while running. Static stretching such as hamstring stretches, thigh stretches, and calf raises are also important for runners.

Avoid running in extremely hot weather. Photo: Freepik — Avoid running in extremely hot weather. Photo: *Freepik*

Don’t overdo it : You’re more likely to lose strength when running in the summer. So don’t set a daily mileage goal because it can overload your body. Muscle strain can easily lead to injury. Runners need to pay attention to listening to their body’s tolerance, starting with short distances and gradually increasing day by day.

Avoid dehydration : The body will lose more sweat when running in the summer. If dehydration occurs, runners may experience cramps. This increases the risk of injuries such as muscle spasms and muscle tears. People should increase their water intake before, during and after running. The recommended amount of water for regular runners is 200 ml after 20 minutes of running.

Avoid running in hot weather : Extreme temperatures increase the risk of dehydration, heatstroke, and other serious health problems. People should check the weather before running, and increase their runs in the early morning or late afternoon, when the weather is cooler. If you must run in hot weather, make sure to stay hydrated and take breaks when necessary.

Be careful on uneven surfaces : Uneven surfaces such as gravel, sand, and many obstacles can increase the risk of sprained ankles and falls. People should try to run on flat surfaces such as sidewalks and paved trails.

Choose orthopedic socks : Orthopedic socks or socks designed to be breathable help improve circulation, comfort and reduce the risk of injury.

Anh Chi (According to Mayo Clinic )

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